Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
Morning Intervals Workout
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10-10-10 Workout
AMRAP 10 min
10 Kuntopallon hartian yli vyörytys 10/15kg (lutteropallo)
10 Alternating Single Hand DB Snatches, 5 per käsi
10 Knees To Elbows
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Strength work Workout
STRENGTH
5 rounds, rest as needed
1) 10 DB Bench Press
2) 10 Landmine Row or BB Row
3) 5+5 Reverse Lunge (barbell)RPE 4 to 4+
Try to add 5-10% loading to first 2 movements compared to last week.
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2.Conditioning Workout
"Napalm"
2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)
*Females 9' Target -
2.Conditioning Workout
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Running & rowing Workout
Metcon (reps)
2 minutes on, 2 minutes off for 10 rounds of:
200m run
ME calories rowScore= total calories rowed.
Accessory:
Bulgarian split squat, 4-5 x 10/10 - moderate
Box over jumps 15-20 reps total
(Jump OVER the box - not on it) -
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Split ja leuat Strength
5 sets of:
Split Stance DB Shoulder Press x 8,6,6,6,4 @20X0
Rest 2 min
Strict Pull Ups 8,6,6,6,4 @20X0
Rest 2 min
Merkkaa splitit :) -
Tuesday accessory work Workout
Accessory work
1A) 4x6-10 Strict toes to bar
1B) 4x 50 m (50m=2x räkki ympäri) 1-arm OH Carry with KB (2 sets/hand)Tee molemmat liikkeet A ja B putkeen. Pidä palautus tarpeen mukaan sarjojen välillä.